Dante Carrillo
The ketogenic diet is a low-carb, high-fat diet that can be challenging for beginners to maintain. It is important to stock your pantry with keto essentials to make healthy decisions and stay on track. A keto diet includes healthy fats, smart snacks, and real food. Some keto-friendly foods include eggs, chicken, fatty fish, avocados, butter, olive oil, and low-carb fruits and vegetables. It is recommended to buy in bulk and freeze extras. Additionally, condiments should be checked for added sugars, and cooking oils, vinegars, and spices should be used to enhance the flavour of your meals.
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What You'll Learn
Stock up on eggs, chicken, and fatty fish
Meat and poultry are considered staple foods on the keto diet. They contain no carbohydrates and are rich in B vitamins and minerals such as potassium, selenium and zinc. Chicken is a great option for keto dieters as it is a source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.
Eggs are another staple food in keto diets. They are an easy and affordable source of fat and protein while also being low in carbohydrates. Two large eggs contain zero carbohydrates and over 12 grams of protein. They also promote feelings of fullness and contain antioxidants that help protect eye health. While previous recommendations warned against eating more than two eggs a week, the latest research found that it's fine for most people to eat one egg every day, or seven eggs in a week.
Fatty fish like salmon, sardines, mackerel, albacore tuna and shrimp are also high in omega-3 fats, which have been found to improve results for haemoglobin A1C, a test that measures blood sugar levels over three months. They are also protein-rich and carb-free. The American Heart Association's dietary guidance states that people should limit foods high in saturated fat, so it's important to balance your intake of fatty fish with plant-based sources of fat or polyunsaturated fats.
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Choose healthy fats like avocado, butter, and olive oil
Avocados are a staple in the ketogenic diet. They are an excellent source of heart-healthy fats, containing monounsaturated fatty acids (MUFAs) and other essential nutrients like fibre, vitamins K and E, and potassium. Eating avocados can help lower cholesterol levels and reduce the risk of developing coronary heart disease. Avocados can be enjoyed in a variety of ways: by themselves, in guacamole, or added to smoothies, salads, or breakfast plates. Avocado oil, with its high smoke point, is also a great option for cooking, especially for stir-frying and searing. It can also be drizzled over grilled or steamed vegetables or used in salad dressings and keto-friendly sauces.
Nuts are another great source of healthy fats, plant-based protein, and fibre. They are a convenient snack and can be easily added to your diet. A variety of nuts, such as pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts, are great options for a low-carb, high-fat keto diet. Studies have shown that consuming more nuts is associated with a reduced risk of heart disease and certain types of cancer, diabetes, and respiratory illnesses. Nut butters can also be included in the keto diet, but it is important to check the labels to avoid added sweeteners.
Olive oil, a staple of the heart-healthy Mediterranean diet, is another excellent choice for the keto diet. It is perfect for light sautéing, dressings, or drizzling over cooked meats or vegetables. Like olive oil, avocado oil is rich in anti-inflammatory MUFAs and has a high smoke point, making it suitable for high-heat cooking.
Butter is another healthy fat option for the keto diet. While it is high in saturated fat, some butter, such as that from grass-fed cows, may offer benefits like conjugated linoleic acid (CLA), which has been linked to health benefits.
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Opt for low-carb fruits and vegetables
When it comes to the ketogenic diet, it is important to be mindful of your fruit and vegetable choices due to their varying sugar and carbohydrate contents. The keto diet is a low-carb, high-fat diet that promotes weight loss and diabetes management. It involves limiting carbohydrate intake to less than 50 grams per day, with some sources recommending no more than 20 grams.
Fruits
Avocados are an excellent choice for the keto diet as they are rich in healthy fats and can help with cholesterol management. They are also a good source of vitamins, minerals, and fiber. The recommended serving size is around one-third of a medium-sized avocado.
Berries, including strawberries, raspberries, blueberries, and blackberries, are sweet and tasty options that provide anti-inflammatory benefits and important vitamins, nutrients, and fiber.
Olives, which are technically a fruit, are another great source of healthy fats, specifically monounsaturated fatty acids, which may reduce the risk of heart disease and stroke.
Citrus fruits like lemons and limes are also allowed on the keto diet, but it is important to avoid fruit juices and smoothies made from other fruits due to their high sugar content.
Some people may also be able to consume certain fruits like watermelon and cantaloupe in moderation. It is important to exercise portion control and monitor your carbohydrate intake to stay within the keto diet guidelines.
Vegetables
Leafy greens such as spinach, kale, Swiss chard, collard greens, romaine lettuce, and arugula are excellent choices for adding healthy fiber and nutrients to your keto diet.
Other low-carb vegetables include cabbage, broccoli, bok choy, and green peas in low quantities. These vegetables provide antioxidants, vitamins, nutrients, and fiber, contributing to the health benefits of the keto diet.
It is recommended to limit or avoid vegetables with a higher carb count, such as sweet potatoes, yams, and butternut squash. However, some vegetables like rutabaga and cooked carrots can usually be consumed in moderation.
Remember, everyone's experience with the keto diet may vary, so it is always a good idea to consult a healthcare provider or registered dietitian to determine if the keto diet is suitable for your individual needs and to ensure you are getting adequate nutrition.
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Replace staples with low-carb alternatives like sugar-free sweeteners and keto-friendly flours
When it comes to keto-friendly sweeteners, there are several options to choose from. Stevia, a natural sweetener derived from the stevia plant, is a popular choice as it contains no calories or carbs and is significantly sweeter than table sugar. Monk fruit extract is another great option as it is also calorie and carb-free, and it can be used as a substitute for regular sugar. Yacon syrup, a sweetener rich in fructooligosaccharides, is another option that may help lower blood sugar and insulin levels. It's important to be mindful of artificial sweeteners that are often laced with hidden carbs and fillers like maltodextrin, dextrose, and cane sugar.
As for keto-friendly flours, almond flour is the most widely used substitute, made from finely ground almonds with their shells removed. It is extremely low in carbs and can be used as a 1-to-1 replacement for wheat flour in baking, although baked goods may turn out slightly spongy. Coconut flour, made from grinding dried coconuts, is another popular option that is low in carbs, high in protein and fiber, and commonly used in desserts. Lupin flour, derived from sweet lupin beans, is a gluten-free option commonly used in pasta recipes and occasionally in baking. Flaxseed meal, or almond meal (a less refined version of almond flour), can also be used in baking, especially for creating a crumb-like texture in cakes and bread.
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Keep keto-friendly snacks on hand
Keeping keto-friendly snacks on hand is essential for staying on track with your ketogenic diet. Here are some ideas for snacks to stock in your pantry:
Nuts and Seeds
Pili nuts are a great option as they are the lowest-carb nut. Other nuts like macadamia nuts, walnuts, and sesame seeds can be used in salads or as finishing touches, but remember that nuts are high in fat and carbs, so they should be consumed in moderation. Chia seeds and hemp hearts are also keto-friendly and can be used in various recipes.
Dairy
Hard-boiled eggs are a great source of protein and can be added to salads or made into devilled eggs. Unsweetened cashew milk and almond milk are also keto-friendly options, as they have zero fat and almost zero carbs. Cheese is another tasty option that pairs well with meats and vegetables.
Meats
Meat is an important part of the keto diet, providing essential protein and fats. Look for nitrate-free options like bacon and prosciutto, and transfer frozen meat to the fridge a day or two before cooking to allow it to thaw slowly.
Fruits and Vegetables
Olives are a great keto-friendly snack and a good source of fat. Avocados are another excellent choice, providing healthy fats and pairing well with many dishes. When it comes to fruits, choose lower-carb options and limit your intake to stay within your daily carb limit.
Oils
Avocado oil is a healthy keto-friendly option for cooking and salad dressings. Macadamia nut oil, hazelnut oil, and walnut oil are also recommended for non-cooking uses, adding flavour to dishes. MCT oil is another popular choice, often added to coffee or tea.
Other Options
No-sugar jerky, nut butters, and coconut cream are great snacks to keep on hand. Dark chocolate with a high cocoa content can be a tasty treat, and unsweetened coconut flakes can be used in baking or as a topping.
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Frequently asked questions
Some keto-friendly foods include eggs, chicken, fatty fish, avocados, butter, olive oil, almond milk, coconut milk, sour cream, cheese, sausages, sauces, dressings, keto-friendly snacks, and pantry ingredients.
Although monk fruit is keto-friendly, it is best to avoid sweetened drinks. Some keto beverage options include keto-friendly organic produce, especially from Sprouts, and keto-friendly shelf-stable items from Thrive Market.
Some keto-friendly snacks include no-sugar jerky, nut butters, and pili nuts.
Condiments can contain a lot of sugar, so it is important to check the labels. Some keto-friendly condiments include mustard, keto-friendly mayonnaise, and sugar-free sweeteners.
